Not sure what I’m weighing but I’ll be on my usual scale Saturday morning - I’m probably still somewhere between 190-195. The diet has been spot on this week.
8-11-11
Legs
A) Squats - my piriformis(just learned that’s what it’s called) has been super tight so it took forever to warm up
Warm-ups
45,45,95,135,185x3
225x1
235x5
265x3
295x2
305x1
315x1
325x1
B) Deadlifts - started out with sumo but switched to conventional, just felt more comfortable today
135x3
225x3
275 (6x3) only rested long enough for my partner to complete his set.
Circuit Conditioning
2x10
High Box Step-Up - Left Leg
Reverse Crunch
High Box Step-Up - Right Leg
Burpees
8-9-11
Arms
CGBP - weight felt really heavy on these, I just don’t think I’m recovering from my pressing day
Bar,95,135 warmup
155,175,185x1
205x5
235x3
265x1
245x1
225x6
Circuit, 4 rounds of 15,12,8,5
Overhead BB Press, elbows wide, minimal shoulder movement
Tate Press
Rope Pressdown
Took a page out of CT’s book for biceps
Start with one exercise and add one each set
A1) Low Pulley Rope Curl - double contraction
A2) Low PUlley Reverse EZ Curl
A3) Low PUlley EZ Curl
A4) KB Hammer Curl
A5) Alternating DB Curls
WOW what a pump when I left the gym. Best bicep workout I’ve had in years. Weird how my arms haven’t grown since I started training biceps heavy…
8-15-11
Back
Low Back is tight and I’m on a deload week so I stuck to machines.
A1) HS Strength Row
A2) HS Scapular Row (same weight)
4x8-10
B1) Straight Arm Pressdown
B2) Kneeling Supinated Pulldown
B3) Compound Row/Stretchers
4x6-12
C1) 1-Arm Cable Pulldown Across Body
C2) 1-Arm Cable Pulldown
2x12
D) Kayak Row
2x12
PURCHASED I3G TODAY